Tag Archives: Healthy Eating

Quinoa Blueberry Muffins

Here’s a satisfying muffin recipe that adds a punch of protein with the quinoa. Gluten-free if you use gluten-free oat flour. Almond milk can be replaced with regular milk, and brown sugar can be replaced with white or coconut sugar. Freezes well and makes a great stand alone breakfast or a post-workout snack.

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Ingredients

  • 1 egg
  • 2 mashed bananas
  • 1/4 cup coconut oil
  • 2 cups cooked quinoa (1 cup dry)
  • 1 cup oat flour
  • 1/4 cup brown sugar
  • 1 tbsp cinnamon
  • 1 tsp nutmeg
  • 1 1/2 tsp baking powder
  • almond milk, as needed
  • 1 cup blueberries

Instructions

  1. Preheat oven to 350 degrees and grease muffin pan
  2. Combine eggs, banana and oil in a small dish and stir until combined
  3. Sift dry ingredients in a large bowl, adding quinoa last
  4. Incorporate dry into wet by hand, stirring just until combined
  5. Next, add almond milk (if needed, I used 1/4 cup) and fold in the blueberries
  6. Pour into muffin pan (I got 10 muffins) and bake for 30 minutes, or until a toothpick comes out clean
  7. Place on baking sheet for 5-10 minutes until cool and remove muffins from pan
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Pear & Kale Salad

I wasn’t a big fan of kale when I first starting cooking with it. Now, I cannot get enough of this hearty, green leaf. I was inspired by a grilled peach recipe but ended up with this after finding pears instead of peaches in my fridge. Add a slice of baguette with goat cheese and a drizzle of balsamic vinaigrette to make this a light supper or enjoy on its own as a lunch salad.

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Ingredients

Salad:

  • 4 cups of kale, chopped
  • 1 pear, sliced
  • 1/2 avocado, sliced
  • 2 tbsp dried cranberries
  • 2 tbsp pumpkin seeds
  • 1/4 cup goat cheese, crumbled
  • homemade sweet balsamic dressing

Dressing:

  • 2 tbsp olive oil
  • 1 tbsp orange juice
  • 1 tbsp balsamic vinegar
  • 1 tbsp maple syrup

Instructions

  1. Combine salad dressing and refrigerate
  2. Wash and chop kale
  3. Combine kale, dressing and toss
  4. Arrange kale on two dinner plates
  5. Add remaining ingredients, dividing equally between two plates

Swiss Chard & Bacon Quiche

I just picked up swiss chard for the first time from a nearby farm. I did some reading and goggling and after narrowing it down to swiss chard lasagna roll ups, swiss chard pizza and swiss chard quiche, I came up with this. Equally delicious by omitting the bacon (you may want to add a tsp of salt though, if you do).

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Serves: 6          Prep Time: 30 minutes          Ready In: 1 h 45 minutes

Ingredients

  • 6 strips of bacon
  • 4 eggs
  • 1 egg white
  • 3/4 cup of parmesan or 4 cheese blend (parmesan, provolone, asiago, fontina)
  • 1 cup of 18%  coffee cream
  • 1 tsp pepper
  • 2 tbsp buter
  • 1 tsp garlic, minced
  • 1 onion, diced
  • 2 tsp fresh thyme, chopped
  • 1 bunch swiss chard leaves, ribs & stems removed, chopped
  • 1 pre-made, refrigerated pie crust (click here for my pie crust recipe)

Directions

  1. Preheat oven to 400 degrees
  2. Fry bacon, then transfer to paper towel to absorb excess fat and allow to cool
  3. Meanwhile, prepare quiche filling by stirring eggs, cheese, cream, and 1/2 tsp of pepper
  4. Heat butter in a large cast iron fry pan and saute onions, garlic and thyme on medium heat for 5 minutes, until golden
  5. Toss in remaining 1/2 tsp of pepper and add swiss chard, cooking for 2-5 minutes until chard has wilted
  6. Meanwhile, crumble bacon into bits and stir into egg mixture
  7. Place chard in a colander and allow to cool for 5 minutes, then pat with paper towel to absorb excess moisture
  8. Spread chard evenly in the pie crust and top with egg mixture
  9. Bake on bottom rack for 10 minutes, then reduce heat to 350 degrees and continue to cook for 20-300 minutes until the quiche is set and lightly browned (if the quiche is browning but a toothpick does not come out clean, cover with tin foil and return to oven)
  10. Allow to cool for 10 minutes before serving

Blueberry Coconut Popsicles

A refreshing snack perfect for summer! If you’re in a hurry, simply blend all ingredients and freeze. Or, to get the layered effect, follow the directions below. I found the popsicle moulds at Stokes for $5.99 and they worked great!

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Serves: 8 popsicles          Prep Time: 20 minutes          Ready In: 1-2 hours

Ingredients

  • 1 can coconut milk
  • 5 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1 1/2 cup blueberries
  • 1/4 cup lemon juice
  • 1/4 cup water

Directions

  1. Combine coconut milk, 3 tbsp of the maple syrup and the vanilla extract
  2. Pour into the popsicle moulds and freeze for 15 minutes
  3. Meanwhile, combine remaining ingredients, along with the 2 tbsp of maple syrup and process using an immersion blender or a blender
  4. Pour into the popsicle moulds and freeze approximately 30 minutes to an hour until completely frozen

Chia Seed Pudding with Peaches & Dates

Another delicious chia seed pudding. Great for breakfast, snacks or even dessert!

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Ingredients

  • 1/4 cup almond milk
  • 1/4 cup greek yogurt
  • 2 tbsp chia seeds
  • 1 tsp honey
  • 1/8 tsp cinnamon
  • pinch of  ginger
  • 2-3 chopped dates
  • 1/2 peach, chopped

Directions

  1. Combine ingredients in a mason jar
  2. Stir until well combined
  3. Refrigerate overnight and enjoy!

Crunchy Thai-Peanut Salad

A perfect salad for summer this refreshingly light and crisp salad is a perfect BBQ side or makes a great lunch on its own.

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Ingredients

Salad:

  • 3 cups shredded cabbage
  • 1 cup shredded red cabbage
  • 1 cup grated cabbage
  • 1/3 cup chopped red pepper
  • 1/3 cup chopped yellow pepper
  • 1/3 cup chopped orange pepper
  • 1 cup edamame beans
  • 1 cup chopped mushrooms
  • 1/4 cup sesame seeds

Dressing:

  • 1/4 cup natural peanut butter (I prefer crunchy)
  • 2 tbsp vinegar
  • 2 tbsp lime juice
  • 3 tbsp olive oil
  • 1 tbsp soy sauce
  • 2 tbsp honey
  • 2 cloves of garlic
  • 1 tsp grated ginger root

Directions:

  1. Combine the ingredients for the dressing and stir until well combined. To sweeten, add a couple tsp of sugar, for more kick, add 1/4 tsp crushed red pepper flakes. Refrigerate.
  2. Combine the vegetables in a large bowl
  3. When ready to eat, toss salad and dressing and top with sesame seeds

Curried Lentil and Quinoa Soup

This soup is perfect for summer. Enjoy a hot bowl on a cool rainy evening or enjoy this refreshingly delicious soup cold on a hot summer’s day.

Serves: 6          Prep Time: 10 minutes          Ready In: 40-50 minutes

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Ingredients:

  • 1/2 cup sour cream
  • 1/2 tsp curry
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 4 cloves of garlic
  • 1 tbsp ginger root
  • 1 1/2 cups chopped carrot
  • 3 cups chopped mushrooms
  • 1 1/2 tsp coriander and cumin
  • 1 tsp tumeric
  • 4-6 cups chicken or vegetable broth
  • 1 cup quinoa, uncooked
  • 1 cup dried, red lentils
  • 1/2 cup green onion
  • 1/2 cup frozen spinach

Directions:

  1. Combine sour cream and curry and refrigerate
  2. Heat oil in a large pot over medium heat
  3. Saute onions, garlic and ginger for 3-5 minutes until soft
  4. Add carrots and mushrooms and spices and stir until soften, another 5 minutes
  5. Add 4 cups of broth, quinoa and lentils and bring to a boil
  6. Reduce heat to low, cover and let simmer for 20 minutes, stirring occasionally
  7. Stir in spinach and green onions, adding additional broth if required
  8. Serve with a dollop of sour cream-curry mixture

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